Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.
Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.
FDA daily value: 18 mg
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Showing 12651–12700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12651 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.10 mg | 1% | USDA_FF |
| 12652 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.10 mg | 1% | USDA_FF |
| 12653 | Soup, cream of chicken, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.10 mg | 1% | USDA_SR |
| 12654 | Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.10 mg | 1% | USDA_SR |
| 12655 | Beverages, orange and apricot juice drink, canned | Beverages | 0.10 mg | 1% | USDA_SR |
| 12656 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 0.10 mg | 1% | USDA_SR |
| 12657 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.10 mg | 1% | USDA_SR |
| 12658 | Carbonated beverage, chocolate-flavored soda | Beverages | 0.10 mg | 1% | USDA_SR |
| 12659 | Cranberry juice cocktail, bottled | Beverages | 0.10 mg | 1% | USDA_SR |
| 12660 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 12661 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12662 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12663 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12664 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12665 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12666 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 12667 | Babyfood, cherry cobbler, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12668 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12669 | Milk, sheep, fluid | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12670 | Cream, fluid, heavy whipping | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12671 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 12672 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 12673 | Sweeteners, tabletop, fructose, dry, powder | Sweets | 0.10 mg | 1% | USDA_SR |
| 12674 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 12675 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 12676 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 12677 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12678 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 12679 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 12680 | Babyfood, banana apple dessert, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 12681 | Milk, imitation, non-soy | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12682 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% | USDA_SR |
| 12683 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12684 | Whipped topping, frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% | USDA_SR |
| 12685 | Babyfood, juice, pear, all stages | Babyfoods | 0.10 mg | 1% | CNF |
| 12686 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 12687 | Soup, clam chowder, manhattan, ready-to-serve | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 12688 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 12689 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 12690 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 12691 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 12692 | Sweets, sugars, fructose, powder | Sweets | 0.10 mg | 1% | CNF |
| 12693 | Alcohol, rice (sake) | Beverages | 0.10 mg | 1% | CNF |
| 12694 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 12695 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 12696 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 12697 | Carbonated drinks, chocolate | Beverages | 0.10 mg | 1% | CNF |
| 12698 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.10 mg | 1% | CNF |
| 12699 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 0.10 mg | 1% | CNF |
| 12700 | Juice drink, orange and apricot, canned | Beverages | 0.10 mg | 1% | CNF |
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